Calcium is paramount for keeping strong bones. We know that milk is one of the most common sources of calcium. But what if you’re a strict vegan or just want another way to get calcium? There are actually some foods you can consume to meet the need for calcium. Some people can’t get calcium from milk simply because they have lactose intolerance. If this is what happens, then you have no choice but look for its substitutes. Nowadays essential nutrients are often made into supplements, so it’s not hard to meet the needs for certain nutrients. However, if it’s possible to get them from fresh foods, it’s better to get them this way.
What is calcium used for?
Calcium supports health in various ways. First, it keeps your bones strong and healthy. Just so you know, nearly all calcium that we consume is stored in the bones and teeth. To maintain the density of these structures, you need to supply the body with calcium constantly. It also contributes to muscle contraction in the body.
Since the muscles are also a part of the heart, proper calcium intake is necessary for maintaining the work of your heart. How much calcium do we need daily? It’s different for everyone since age is a factor to consider. People over the age of 50 usually need higher intake like 1200 mg daily. The elderly need more because calcium absorption tends to decrease with age.
Foods with calcium other than milk
Besides milk, there are a few foods rich in calcium that you can eat. Spinach, for instance, can provide you with 245mg of this mineral in one cup. This can be consumed by those who don’t eat animal products. Not just for the bones, spinach also has other benefits, like keeping blood sugar in check and treating anemia. Do you like eating broccoli? This crunchy vegetable makes a good source of calcium. Besides, it’s also known for having properties to prevent cancer.
Broccoli is one of the healthiest veggies you can eat. That’s because aside from calcium, it also contains a range of other nutrients, such as vitamin B complex, magnesium, potassium, and iron. And for those who are trying to lose some pounds, a chicken and broccoli diet will help because this vegetable is very low in calories. You can eat as much as you want. It won’t make you gain weight.
Another alternative is almonds. One ounce of almonds can provide you with 73.9 mg of calcium. This plant-based food also is also loaded with Vitamin E, one of the most important antioxidants. Since it’s satiating, you can also include it in your diet program. Almonds have high calories, so you should eat them in moderation.
Next, you can try sesame seeds. Sesame seeds are used a lot in cooking especially baked goods. Well, you can sprinkle them on any dish to boost your calcium intake. There are about 88gr of calcium in one tablespoon. Just like all the foods before, sesame foods are more than just a calcium supplier. They have other functions, like to reduce in inflammation as well as blood pressure.